Looking for a refreshing yet satisfying meal that brings the flavors of the French Riviera to your table? This Classic Salade Niçoise is a colorful, protein-packed dish filled with vibrant vegetables, tender tuna, briny olives, and hard-boiled eggs — all tied together with a punchy Dijon vinaigrette.
Perfect for warm-weather lunches or light dinners, Salade Niçoise is naturally gluten-free, nutrient-dense, and easily customizable.
Ingredients
Serves 4
For the Salad:
- 300g small new potatoes, halved
- 200g green beans, trimmed
- 4 large eggs
- 1 head romaine or butter lettuce, torn
- 200g cherry tomatoes, halved
- 1 small cucumber, sliced
- 100g niçoise or kalamata olives
- 1 small red onion, thinly sliced
- 1 can (150g) tuna in olive oil, drained
- Optional: anchovy fillets, capers, or fresh basil for garnish
For the Dijon Vinaigrette:
- 3 tablespoons extra virgin olive oil
- 1 tablespoon red wine vinegar
- 1 teaspoon Dijon mustard
- ½ teaspoon sea salt
- ¼ teaspoon black pepper
- 1 small garlic clove, minced
Preparation Time
- Prep time: 20 minutes
- Cooking time: 15 minutes
- Total time: 35 minutes
Step-by-Step Instructions
Step 1: Cook Potatoes and Eggs
- Boil potatoes in salted water for 12–15 minutes or until fork-tender. Drain and let cool.
- In a separate pot, boil eggs for 8–10 minutes, then place in ice water. Peel and slice.
Step 2: Blanch the Green Beans
- In the same pot, blanch green beans for 2–3 minutes until bright green and crisp-tender.
- Transfer to ice water to preserve color and texture, then drain.
Step 3: Make the Vinaigrette
- In a small jar, combine olive oil, vinegar, Dijon mustard, garlic, salt, and pepper. Shake or whisk until emulsified.
Step 4: Assemble the Salad
- On a large platter or shallow bowl, arrange a bed of lettuce.
- Neatly layer potatoes, green beans, eggs, tomatoes, cucumber, onion, olives, and tuna.
- Drizzle the vinaigrette evenly over the salad just before serving.
Serving Suggestions
- Serve with crusty French baguette or herbed focaccia for a complete meal.
- Pair with a chilled rosé or sparkling water with lemon for a light Mediterranean feel.
- For extra richness, top with crumbled goat cheese or a spoonful of pesto.
- Can be prepped ahead and assembled just before serving — perfect for picnics or meal prep.
Nutritional Highlights
| Nutrient | Per Serving (1/4 of recipe) |
|---|---|
| Calories | 410 kcal |
| Protein | 24 grams |
| Total Fat | 26 grams |
| Saturated Fat | 4 grams |
| Carbohydrates | 20 grams |
| Fiber | 5 grams |
| Sugars | 4 grams |
| Sodium | 480 milligrams |
Key Nutritional Benefits:
- High in protein from tuna and eggs, making it filling without heaviness.
- Rich in healthy fats from olive oil and olives, supporting heart health.
- Loaded with fiber from vegetables and potatoes, aiding digestion.
- Low in sugar, making it suitable for balanced diets and low-glycemic lifestyles.
Customization Ideas
- Vegan Version: Omit eggs and tuna, and replace with chickpeas or marinated tofu.
- Low-Carb: Skip the potatoes and add avocado or grilled zucchini.
- Pescatarian Deluxe: Swap canned tuna with seared ahi or grilled salmon.
- Mediterranean Twist: Add artichoke hearts, sun-dried tomatoes, or roasted red peppers.
Salade Niçoise is more than just a salad — it’s a wholesome, Mediterranean-inspired experience. Balanced in nutrients, bold in flavor, and visually stunning, it’s ideal for anyone looking to enjoy a satisfying and elegant dish at home. Whether served as a light dinner or centerpiece lunch, it’s a timeless classic that never goes out of style.